A mágica e o poder de gerar uma nova vida são acompanhados de mudanças fortes no corpo da mulher. Como mamãe de segunda viagem, sei bem como nosso corpo muda durante a gestação e posso reconhecer a capacidade e a força feminina de adaptar seu corpo durante e após a gestação. Claro que após dar a luz, a prioridade das mamães sempre é o cuidado e conforto de seu bebê. A preocupação com o bem-estar e auto estima pessoais, contudo, não deixa de se manifestar. Afinal, é estando bem com nós mesmas que criamos as circunstâncias ideias para prover o melhor para nossos pequenos. Com isso em mente, resolvi compartilhar com vocês algumas dicas de como retomar uma rotina de exercícios saudável e adequada para este momento de readaptação.
Antes de mais nada, preciso reforçar a importância da liberação médica antes da retomada de qualquer exercício físico e a necessidade de um recomeço cauteloso e gradual. Mesmo as mamães atletas precisam recuperar seu condicionamento físico com calma e parcimônia. Além de caminhadas, aeróbicos de baixo impacto e alongamentos leves, alguns exercícios que exploram o peso do corpo são indicados para essa retomada gradual. Minha sugestão hoje se direciona para 5 exercícios que ativam regiões bastante demandadas durante a gestação. Vamos lá?
1) Abdução do quadril
Deite na lateral e flexione os joelhos. O braço que estiver sobre o solo deve ser esticado e servir de apoio para a cabeça, proporcionando o relaxamento da cervical. O outro braço deve transpassar o abdômen, com a mão apoiada no chão. Flexione os joelhos e apoie um pé sobre o outro. Quando estiver bem posicionada, eleve o joelho superior sem que seus pés se afastem um do outro, abrindo e fechando a perna. Para cada lado podem ser feitas até 3 séries de 30 segundos, com descanso entre cada uma delas. Este movimento de abdução do quadril tem como objetivo ativar os glúteos e estabilizar os joelhos, regiões bastante demandadas durante a gestação.
2) Abdominal reto isométrico
Deite de barriga para cima e com os pés apoiados no chão, ocasionando uma leve flexão dos joelhos. Os braços devem estar levemente afastados do tronco, relaxados e estendidos ao lado do corpo, com as palmas viradas para o piso. Inspire profundamente e expire encostando bem a lombar no chão e sugando o abdômen, como se estivesse empurrando seu umbigo em direção ao solo. Esse exercício visa a ativação profunda do abdômen, região que volta bastante fragilizada após a gravidez, e que precisa ser reabilitada com cautela para uma recuperação de consciência corporal e preparação para exercícios mais avançados. Podem ser realizadas até 4 séries com 10 repetições cada e descanso entre elas.
3) Perdigueiro estático
Em posição de 4 apoios e com a cabeça bem alinhada à coluna, estique uma das pernas e, em seguida, estenda também o braço oposto à perna levantada. Nesse exercício não há repetição de movimentos, mas se desenvolve uma pose estática, na qual indica-se permanecer por até 30 segundos. Neste período, é importante controlar a respiração de forma semelhante ao exercício anterior, ativando também a região abdominal e ajudando no equilíbrio. Essa posição proporciona a extensão do quadril e ativação do glúteo, que é estabilizador da região lombar. Para cada lado, podem ser feitas até 3 séries de 30 segundos cada, com descanso entre elas.
4) Elevação de quadril com adução
Esse exercício é uma progressão do exercício de ativação abdominal (segundo exercício deste post), no qual trabalha-se também a ativação do quadril por meio da adução. Em posição semelhante à do exercício número 2, posicione uma bola de plástico entre os joelhos e aplique pressão sobre ela, apertando-a com os joelhos e contraindo a musculatura interna das coxas. Em seguida, eleve os quadris, sem deixar de pressionar a bolinha e sempre ativando o abdômen através da respiração. Esse exercício promove o fortalecimento da região pélvica e o alinhamento postural, e pode ser praticado em até 2 séries de 10 repetições cada e com descanso entre elas.
5) Semi-agachamento isométrico
Fique de pé e afaste os pés, que devem ultrapassar lateralmente a linha dos joelhos, ficando um pouco “para fora”. Flexione levemente os joelhos, transfira seu peso para os calcanhares e estique os braços para frente, alinhados à altura dos ombros. É importante ressaltar que essa flexão dos joelhos deve ser bastante sutil para não forçar os ligamentos que ainda estão frágeis nesse período pós-parto. Esse exercício explora a isometria e dispensa qualquer repetição de movimentos, sendo indicada apenas a ativação abdominal respiratória e a permanência nessa posição estática por até 30 segundos. Atente-se para não projetar os joelhos para frente, concentrando todo seu apoio nos calcanhares e jamais nas pontas dos pés. As séries de 30 segundos nessa posição podem ser repetidas até 3 vezes, com descanso entre cada uma delas.
Lembrem-se de consultar um profissional de educação física sempre e antes da prática de qualquer exercício!
Beijos, Lalá.
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